Name: Playbook - Tinesha Richardson-Trump - W1/D1 Back, Bicep, Shoulder
Uploaded: 2023-08-08T00:35:17.660Z
Duration: 45 min
Description: W1/D1 Back, Bicep, Shoulder

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Youn can use either the assist machine or a strong pull up loop band

Assisted pull-ups

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

Sit down on the edge of a bench so that you can keep your knees close together.
Place your dumbbells near the edge of the bench.
Hinge forward until your torso is nearly parallel to the ground.
Lift the weights by lifting them on your sides to a higher level than your shoulders.
Lower the dumbbells back to your sides.

Seated Rear Delt Fly

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

W1/D1 Back, Bicep, Shoulder

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